How to measure forearm girth.
Forearm girth is the circumference of the lower arm at its thickest point, typically just below the elbow. It's tracked by grip-strength athletes, climbers, and bodybuilders, since forearm size is notoriously difficult to grow and indicates training response.
Convert Forearm measurement
Typical range: 28–34 cm for trained men, 23–28 cm for trained women
How to measure
Hold your arm out with the elbow slightly bent and the hand relaxed (or in a loose fist for a flexed measurement). Locate the thickest part of the forearm, usually 3–5 cm below the elbow crease. Wrap a flexible tape horizontally around this point, perpendicular to the long axis of the forearm. Take both relaxed and flexed readings — the difference is small in trained forearms.
Tips for accuracy
- Measure with the hand relaxed for the standard reading
- Flexed forearm girth requires a clenched fist — note which one you took
- Don't pronate or supinate the wrist mid-measurement; keep position consistent
- Forearm is the most variable site between sessions — average two readings
What it's used for
Grip-sport tracking, climber/wrestler progress, McCallum ideal proportions (~29% of chest)